Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Curl the bar upward, bending elbows and keeping upper arms still. Squeeze biceps at the top, briefly hold, then slowly lower the bar to full arm extension, avoiding elbow lockout. Repeat, keeping elbows close to your sides.
To maintain proper form, focus on keeping your elbows tucked close to your sides throughout the entire movement, preventing any swinging or momentum. At the peak of the curl, consciously squeeze your biceps to maximize muscle engagement and ensure you're feeling the contraction. Control the lowering phase by resisting gravity, which will help build strength and prevent injury, rather than letting the weight drop quickly. Ensure your upper arms remain relatively stationary during the curl to isolate the biceps muscle and avoid using other muscle groups for assistance. Avoid using momentum by performing the exercise slowly and deliberately, focusing on the contraction and control at each phase.
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